Now more then ever, it’s important that you take measures to ensure you look after yourself physically and mentally, as well as support those in your family and friendship group in need of help. Here are my top five tips to staying sharp and positive so that you can make good decisions for yourself and your family.
1. Good Fuel- just like a car, your body, mind & spirit will operate a lot better when you are filling it with good fuel and you are not congested. Anxiety can lead to tightening of digestive muscles and our digestive system not operating as it should. Believe it or not, chemicals can accumulate in intestinal tracts that can negatively impact one’s mental health. Exercise helps burn fuel and increases our metabolism so if you are not exercising as much as before- you may need to adjust your diet accordingly.
Personally speaking, I’ve found excessive caffeine can lead to heart palpitations and feelings of anxiousness as well as negatively impacting my sleep. Your body will be thanking you for fresh morning Juices and Berry smoothies rich in antioxidants.
My sources tell me viruses love dairy and eggs - so limiting animal products may help you stay healthy. I've also done some fairly intensive fasting which I believe holds my immune system in good stead and should be investigated by inquiring minds.
Do’s- Light meals, Salads, Juices, Smoothies, Fruit, Unrefined Carbs and Antioxidants.
Don’t- Too much heavy Meat can lead to more acidic blood, Alcohol, Coffee, refined Carbs, Dairy.
2. Exercise- despite self-isolating, it’s important that you still get some exercise and some much-needed vitamin D from the sun. High intensity work outs help clear the blood which sharpens the mind which is critical to operate near 100%.
Try get the heart rate up and the blood circulating. On evenings when you can’t get out to exercise, some gentle stretching or some ying yoga is always great for mental health and circulation.
Do’s- Run throughs, Push Ups, Squats, Shoot Hoops or something you love, Bike Ride, Gentle Stretching, Direct Sunlight
Don’t- Injure yourself. Don't do too much too early.
3. Presence- dwelling on the past will lead to depression and worrying about the future will make you anxious. Sure, we can learn from the past and planning ahead helps things run smoother, but spending too much time in the past or future isn’t healthy for us and will lead to sickness as we hold onto that energy.
Despite the challenges you may be facing, keeping a clear mind is the most important thing to make the good decisions you and your family needs. When you catch yourself either dwelling on the past or worrying about the future, try bringing your focus back to today. Ask yourself “what can I do right now to improve my situation?” If there is some things you can do, just make a list and chip away at it. If the answer is nothing - then great - you can relax and put your feet up.
Practice meditation bringing your mind back to here and now when you catch yourself drifting or worrying. As simple meditation is counting to 10 slowly counting one for each in and out breathe then repeating when you get to 10. Most guys I speak to say they have never meditated. I ask them if they have ever counted sheep jumping over a fence to fall asleep and they say yes. I assure them they have meditated.
Do’s- Find activates that require your full attention- it could be something as simple as playing Chess, a jigsaw or reading a book. Meditate or develop a spiritual routine.
Don’t- Live in the past or future. Spend unnecessary time worrying about things you can’t change.
4. Stay Connected- Humans thrive on Routine and Staying Connected. With most of our routines being disturbed, it’s a good time to double down on ways we can stay connected.
First and foremost- take a few deep breaths- it has always been and always will be the most important thing you will ever do.
Now will be a great time to build even stronger connections with those we live with as we discuss how the virus has changed our lives and the fears and emotions that we are experiencing. I once heard a speaker say that the average father spends 17 seconds of ‘quality time’ with their sons each day. Perhaps now is a good time to improve that average.
For friends and other family, hopefully they have access to Zoom, Facetime, Skype, Microsoft Teams etc. to keep connected in the short term. What’s App Chat rooms are great for banter and sharing some of the hilarious memes getting around which plays an important role in keeping our spirits up- laughter is really good for the spirit.
Interestingly, I believe there are some strong correlations between excess screen time & social media and mental health so whilst it is advantageous in the short term – we should be trying to limit our usage as opposed to increasing it.
I was quiet disturbed to hear a lot of parents who work for social media giants don't allow their kids to use their own platforms.
Additionally, watching the news at the moment just seems to be about ramming fear down your throat- I’d just limit what you and your family are watching and maybe watch a few comedies instead. Me and my son are connecting over Seinfeld atm.
Finally, now’s a great time to look outside of your immediate group and think of anyone else who may need some support or even just a random text message checking in and letting them know you’re there.
Do’s – ZOOM Conversations, Phone Calls and regular check ins.
Don’t- Spend too much time on Social Media. Suffer in Silence, close yourself off, forget to breath
5. Gratitude- Finally just like negativity is a mindset, so is gratitude. Just like you can become more negative over time you can also become more grateful.
Regularly thinking of things you are grateful for will become a pattern and before you know it, your subconscious mind will be presenting your conscious mind with all the great things you have. Some believe thinking positive will attract more positivity into ones life and vice versa.
You’ll be amazed how much a grateful heart will positively impact your mental and physical health.
Do’s- Think of 3 things every day you are grateful for, Make it a conversation at the dinner table or before bed. Visualise great things happening to you today.
Don’t- Spend too much time focusing on the bad stuff, be overly critical of yourself or others.
If you'd like to know some of the sources of the above information- shoot me an email.
*Disclaimer- Above advise should be considered anecdotal. I am not a medical professional so please seek professional assistance if required. Below are the contact details of some professional services that may be useful.
If you need support during this stressful time, please visit Lifeline's website or phone them on 13 11 14 for specific advice on managing mental health during COVID-19. The following free services are also available 24 hours a day, seven days a week:
· Mental Health Line – 1800 011 511
· Mensline - 1300 789 978
· Kids Helpline - 1800 55 1800
· Beyondblue - 1300 22 4636
